Single leg lateral hip stretch

Описание: Single leg lateral hip stretch

Stand next to a box or bench placed to your side.
Place the outside leg up on the box, hip abducted so your body forms roughly a 90-degree angle.
The inside leg remains on the floor, knee softly bent.
Hold a light kettlebell or dumbbell in the hand of the standing leg for balance and gentle loading.
Chest tall, hips square.

Slowly hinge at the hips, pushing the hips back over the standing leg.
Allow the kettlebell to drop toward the floor as you hinge.
You should feel a stretch through the side and back of the hip of the standing leg.
Keep the spine neutral and avoid collapsing or twisting.
Hold briefly, then return to upright under control.
Repeat smoothly before switching sides.


Aim 🎯

Targets the lateral and posterior hip (glute medius, glute max, deep hip muscles).
Improves hip mobility in abduction and hinge positions.
Helps reduce hip stiffness relevant for running, cutting, and deep squat positions.
Best used in warm-ups, mobility blocks, or recovery sessions.

Key things to remember ✅

“Push the hips back.”
“Feel the stretch in the side of the hip.”
“Stay long through the spine.”
“Move slow and controlled.”

Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN


Check out our website: nottinghamphysio.com